Nutty Nutrition.

Ever since 1993 those "in the know" have consumed a handful of nuts every day. That advice came out of a study done at Loma Linda University that showed a greater-than-expected reduction in blood cholesterol levels for those on the "walnut diet." Lowering cholesterol levels is linked to lowering the risk for coronary artery disease--especially heart attacks.

The news about nuts just gets better with each study as others confirm previous studies. Good, defensive nutrition includes attention to the nutrients found in nuts, one of which is the essential fatty acids (EFA). Diets need to include the EFA alphalinolenic fatty acid (ALA), from which your body makes eicosapentaenoic acid (EPA), and docosahenaenoic acid (DHA) fatty acid. These omega-3 fatty acids (FA) constitute only 1 percent of the U.S. food supply, whereas the omega-6 fatty acids are abundant. They are found in most vegetable oils (safflower, corn, soybean, and cottonseed). A balanced ratio between the two omegas is important for good health. A minimum of 3 percent of calories should come from the omega-6 fatty acids and 0.5% of calories from the omega-3 fatty acids. In a 2,000-calorie diet, that is 10 calories of ALA--an amount found in a half teaspoon flax oil, two teaspoons of flaxseed meal, three tablespoons walnuts, or one tablespoon canola or soybean oil.

Not only are nuts an excellent source of the omega-3 fatty acids, but they also contribute protein. Nuts average about 15 percent protein with a range of 10-25 percent. And as a plant protein, nuts provide protein without cholesterol and little saturated fat. The abundance of unsaturated fat can replace other saturated fats in the diet. For example, choose nut butters for spreads, rather than spreads of oils or solid fats like butter or margarine.

Nuts are also good sources of the phytochemicals. In particular, nuts contain flavonoids (antioxidants that help reduce the number of free radicals formed in the natural metabolism of the body). In addition, they seem to be particularly protective against heart disease, as they inhibit the oxidation of unhealthy LDL or "bad" cholesterol.

Around one-half to one gram of fiber is found in small servings of nuts. This compares favorably to one gram in a slice of whole-grain bread, a banana, or a cup of cantaloupe. Nuts also contribute a variety of vitamins and trace minerals, including folic acid, thiamine, niacin, copper, manganese, phosphorus, magnesium, and zinc.

Each variety of nuts has a distinctive flavor. Try several in order to select the one most pleasing to your taste. When buying nuts, consider convenience in deciding whether to purchase shelled or unshelled nuts. When the choice is unshelled, look for those that feel heavy and are clean and free from cracks, splits, stains, or holes. Stay away from moldy nuts, which may have an off flavor and actually be unsafe to eat.

Shelled nuts may vary widely in price. Compare brands, package sizes, and form of the nuts. Look for convenience and economy along with the intended use. Purchase big, beautiful whole nuts for garnishing and for snacks. Broken pieces are less expensive and can be used for chopping, grinding, or making nut meal. Sliced or slivered nuts may be purchased raw or toasted; the convenience may be worth the little extra cost.

The following recipes use nuts. The quantities are conservative. As you find the flavor of nuts delightful, increase the amounts to match your taste. It is true that the more nutty the menu item, the more nutritious!

Walnut Loaf

1/2 cup dry brown rice
  2 eggs
  1/3 cup chopped onion
    2 T. margarine
  1/2 t. sage
  1/2 t. Vegex
    1 cup walnuts, chopped
  3/4 cup evaporated skim milk
    1 t. salt
    1 cup dry bread crumbs
    2 t. soysauce

Cook rice according to package directions. Beat eggs slightly. Saute onions in margarine; add sage and Vegex. Combine all ingredients well and place in an oiled 6" x 7" pan. Bake at 350 [degrees] F for 45 minutes. Serve with brown gravy. Servings: 6. Calories per serving: 320; protein: 10 grams; carbohydrate: 28 grams; fat: 19 grams; cholesterol: 72 milligrams; fiber: 1.7 grams.

Walnut Potato Roast

  3/4 cup raw potatoes
1 1/2 cups grated onions
  3/4 cup hot tomato juice
    2 T. oil
  3/4 cup chopped walnuts
    1 cup bread crumbs
    1 t. sage
1 1/2 t. salt
    2 eggs

Grate potatoes and onions or use food processor. Mix with hot tomato juice immediately to prevent discoloration. Combine all ingredients well. Place in an oiled baking dish with a cover. Bake for 45 minutes at 350 [degrees] F. Yield: 8 servings. Calories per serving: 210; protein: 6 grams; carbohydrate: 20 grams; fat: 12 grams; cholesterol: 53 milligrams; fiber: 1.6 grams.

Pecan Patties

1 1/2 cups uncooked oats
    1 t. salt
    1 t. sage
    3 eggs, well beaten
  1/2 cup onion, finely chopped
  1/2 cup celery, finely chopped
    1 cup pecans, finely chopped
      vegetable oil

Mix oats, salt, and sage. Add well-beaten eggs, onion, celery, and pecans. Let stand at least one hour in the refrigerator. Form into patties. Brown lightly in a small amount of oil. Cover with brown gravy and bake at 325 [degrees] F about 1 hour. Serves: 8. Calories per serving: 181; protein: 6 grams; carbohydrate: 14 grams; fat: 12 grams; fiber: 2 grams.

Crunchy Nut Lentil Roast

    2 cups cooked lentils1 1/2 cups cooked brown rice
1 1/2 cups onions, sauteed in water
  1/2 cup chopped celery
  1/2 cup chopped walnuts
    1 t. salt
    1 t. sage
  1/2 t. marjoram

In a mixing bowl, stir together cooked lentils and rice. Add all other ingredients. Place in a glass loaf pan and bake at 350 [degrees] F for 30 to 45 minutes. Serves: 12. Calories per serving: 107; protein: 5 grams; carbohydrate: 15 grams; fat: 3 grams; cholesterol: 0 milligrams; fiber: 4 grams.

Cottage Cheese Loaf

    1 medium onion, chopped
    1 T. oil
  1/2 cup celery, chopped
    2 cups low-fat cottage cheese
    1 t. lemon juice
1 1/2 cups medium-fine seasoned dry
       bread crumbs
  1/2 cup chopped walnuts or almonds
    2 bay leaves, crushed
    3 eggs
  1/8 t. garlic powder
    2 t. chicken-style seasoning
      cooking spray

Saute onion in oil just until soft. Add celery and continue cooking one minute; leave crisp. Remove from heat. Add cottage cheese and lemon juice; mix thoroughly. Add remaining ingredients. Place in a loaf pan coated with cooking spray. Bake uncovered at 350 [degrees] F for 30 minutes or until brown. Let stand for 5 minutes until firm. Serve plain or with golden gravy. Serves 8. Calories per serving: 226; protein: 14 grams; carbohydrate: 22 grams; fat: 8 grams; cholesterol: 82 milligrams; fiber: 2 grams.

Banana Bread(*)

    1 cup sugar
  1/2 cup margarine
    2 eggs, well beaten
    3 T. sourcream
    3 large ripe bananas, mashed
    1 t. vanilla
    1 cup walnuts, coarsely chopped
    1 t. salt
    1 t. soda
    2 cups flour

Combine all ingredients and mix well. Pour into a loaf pan and bake in a 350 [degrees] F oven for about 1 hour. When cooled, bread can be wrapped and stored in freezer for future use. Yield: 16 servings. Calories per serving: 236; protein: 4.6 grams; carbohydrate: 30.6 grams; fat: 11 grams; cholesterol: 27 milligrams; fiber: 1.3 grams.

(*) From An Apple-A-Day, vol. 1, National Auxiliary, 11245 Anderson St., Suite 230, Loma Linda, CA 92354,

Stuffed Zucchini

  1/2 medium onion, chopped
    1 clove garlic, minced
    1 T. oil
    1 cup pecans, coarsely chopped
      juice of half a lemon
    1 T. parsley flakes
  1/2 t. salt
    1 cup cooked brown rice
    6 small or 3 large zucchini or
      summer squash
    2 cups tomato juice

Saute onion and garlic in oil until soft. Stir together onion, garlic, nuts, lemon juice, parsley flakes, salt, and rice, Cut zucchini in half lengthwise, and scoop out pulp and seeds. Reserve removed pulp and seeds for another purpose. Salt zucchini cavity lightly and stuff with nut filling. Arrange in a 9" x 13" casserole, and carefully pour tomato juice around zucchini Bake covered in a 350 [degrees] F oven for 45 minutes or until squash is tender. Serves: 6. Calories per serving: 204; protein: 3 grams; carbohydrate: 16 grams; fat: 15 gram; cholesterol: 0 milligrams; fiber: 3 grams.

Note: This filling is good for cabbage rolls, green peppers, eggplant, and stuffed tomatoes or onions.

Tomato Pesto

    2 large Roma tomatoes
  1/4 cup pine nuts
  1/4 cup walnut pieces
  1/4 cup olive oil
    1 T. lemon juice
  1/2 cup chopped fresh basil
  1/4 cup fresh Parmesan cheese, grated
  1/8 t. tarragon
  1/2 t. salt

Place tomatoes, pine nuts, walnuts, olive oil, and lemon juice in a food processor. Briefly process until still coarse. In a bowl, combine the processed mixture with basil, cheese, and seasonings. Serve on crackers, French bread, etc. Yield: 2 cups (2 tablespoons is a serving). Calories per serving: 70; protein: 2 grams; carbohydrate: 2 grams; fat: 6.5 grams; cholesterol: 1.2 milligrams; fiber: 0.6 gram.

Cranberry Orange Muffins

    2 cups all-purpose flour
  1/2 cup brown sugar
  1/2 cup wheat germ
    2 t. baking powder
  1/2 t. baking soda
  1/2 t. salt
    1 cup chopped fresh or thawed,
       drained frozen cranberries
  1/3 cup granulated sugar
  3/4 cup orange juice
  1/3 cup vegetable oil
    1 egg, well beaten
1 1/2 t. grated orange peel
    1 t. vanilla
  3/4 cup pecans, chopped

Preheat oven to 400 [degrees] F. Grease 12 muffin cups or use paper or foil baking cup liners. In a large bowl, stir together flour, brown sugar, wheat germ, baking powder, baking soda. and salt. In a small bowl, stir together cranberries and granulated sugar; let stand 2 minutes. In a medium bowl, stir together orange juice, vegetable oil, egg, orange peel, and vanilla until blended. Make a well in the center of the dry ingredients; add the cranberry and orange juice mixtures to the flour mixture, and gently stir until just combined. Fold in pecans. Spoon batter into muffin cups. Bake for 15 to 20 minutes or until top springs back from a light touch. Remove from muffin tin to cool on wire rack. Serve warm or cool, and store in an airtight container. (Note: These freeze well.) Yield: 12 muffins. Calories per serving: 235; protein: 4.5 grams; carbohydrate: 37.4 grams; fat: 8 grams, cholesterol: 17.7 milligrams; fiber: 2 grams.

Granola

    1 42-ounce box old-fashioned
      oats
    1 cup brown sugar
    2 cups pecan meal
    1 cup sesame seeds
    1 t. salt
    1 14-ounce package shredded
       coconut
    2 cups almonds or cashews,
       chopped
    1 cup sunflower seeds
    2 cups wheat germ
    1 cup oil
1 1/2 cups water
1 1/2 t. maple flavoring
  1/4 cup honey

Mix dry ingredients. In a separate bowl, mix liquid ingredients and add to the dry mixture. Spread thinly on cookie sheets and bake at 300 [degrees] F for 30 minutes or until browned. Stir often. Yield: 24 cups (1/4 cup is a serving). Calories per serving: 152; protein: 3.7 grams; carbohydrate: 16 grams; fat: 9 grams; cholesterol: 0 milligrams; fiber: 2.2 grams.

Georgia E. Hodgkin, Ed.D., R.D., F.A.D.A., is an associate professor in the Department of Nutrition and Dietetics in the School of Allied Health Professions at Loma Linda University, Loma Linda, California.